What are the ways you can build muscle mass quickly? Find out more than strength and nutrition tips with this guide to how to build muscle fast.
Everyone wants to get in better shape and be more fit. But what's the ideal level of muscle mass?
For men, about 40% of body mass should be muscle; for women, it's about 30%. If you're not quite at the ideal yet, there are steps you can take to increase your muscle mass.
Ready to learn how to build muscle fast? Let's take a closer look to help you get started.
Focus on Large Muscle Groups
The easiest way to see muscle growth quickly is to focus on large muscle groups. These include the chest, back, and legs. During your workouts, you should do two to three sets of about eight or twelve reps apiece.
You will also need to be patient. Your workouts will be more effective if you wait about sixty seconds between repetitions, rather than simply doing one right after the other.
Lift Every Other Day
If you're trying to gain muscle fast, it can be tempting to hit the gym every day. In reality, this can be counterproductive in the long run.
This is because a challenging workout can increase your protein synthesis for about 48 hours following the workout, which builds muscle. Taking a rest also gives your muscles some time to recover, which reduces your likelihood of injury.
It's important not to lift so much weight that you hurt yourself. At the same time, if you want to build muscle, you eventually need to increase the level of weight you're lifting. To help you get there, each time you lift, just add a little bit more weight.
Get the Right Diet
While exercise is important, building muscle fast requires more than just lifting weights. Eating a proper diet will help kick-start your muscle growth.
You should focus on a high-protein, low-fat diet. This includes lean meats like chicken and fish, as well as leafy green vegetables like broccoli and kale.
Additionally, you need to make sure you're eating enough food. If you're not taking in enough calories based on how many you're burning, your body may start burning muscle, which is not the result you want.
You may also consider using nutrition supplements. Supplementing with optimum nutrition mass gainer can help make your workouts more effective.
Even if you get on a plan to build muscle fast, "fast" is still a relative term. Simply put, you're not going to build muscles overnight.
You will need to continue your workouts consistently for at least a couple of weeks before you see results. The key to seeing results sooner, rather than later, is being consistent with doing your weight lifting every other day.
Now You Know How to Build Muscle Fast
With these tips in hand, you now know how to build muscle fast to get the physique you want.
Looking for more health and wellness tips? Check out the rest of our blog for more ideas.